MUSCLE GROUPS

Quad-focused exercises build leg power, speed, and stability for running, squatting, and jumping.

The glutes are your powerhouse — driving hip extension, posture, and athletic strength.

Hamstrings provide strength and control for hip extension and knee flexion — key for power and speed.

The lower back stabilises the spine, protects posture, and connects upper and lower body strength.

Chest exercises develop pressing strength and upper-body power for functional performance.

Shoulder-focused movements enhance stability, mobility, and upper-body strength.

Triceps power every press and extension movement, contributing to upper-body strength and tone.

Biceps flex the elbow and stabilise the shoulder — essential for pulling and lifting movements.

Core muscles stabilise the trunk, protect the spine, and transfer power throughout the body.

Calves provide lower-leg power and endurance for running, jumping, and stability.

The lats provide pulling strength and control across the upper back and torso.

Arm exercises build balanced strength and definition through the biceps, triceps, and forearms.

Back exercises build strength, posture, and pulling power — the foundation of functional movement.

The erector spinae stabilise the spine, supporting posture, power, and injury prevention.

Forearm training enhances grip strength, wrist stability, and total upper-body control.

Leg exercises build power, endurance, and balance for running, jumping, and lifting.

Rear delts balance shoulder strength and posture, enhancing pulling power and stability.

Upper-back training builds posture, stability, and pulling strength for a balanced upper body.